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Delhi Air Pollution: Delhi's air quality continues to deteriorate, with the Air Quality Index (AQI) in most parts of the city and surrounding areas falling into the ‘severe’ category. On Sunday, November 17, the Central Pollution Control Board (CPCB) reported an overall AQI of 428 for Delhi, indicating hazardous conditions. Smoggy skies and colder winds have further compounded the discomfort, making it harder to breathe for many residents.

According to CPCB guidelines, AQI levels above 400 are classified as ‘severe,’ posing serious health risks, particularly for individuals with respiratory or heart conditions. Experts blame this decline in air quality on multiple factors, including firecrackers during festivals and stubble burning in neighbouring states like Punjab, Haryana, Uttar Pradesh, and Rajasthan. With air quality worsening since late October, people residing in the national capital are choking and are down with throat irritation and other respiratory problems caused by the toxic smog.

But worry no more! Here we have listed some effective natural remedies for throat relief:

Effective Natural Remedies For Throat Relief

1. Honey and Warm Water

Honey is a well-known natural soother for throat irritation. A study published in the Journal of Pharmaceutical Sciences and Research shows honey’s anti-inflammatory and antibacterial properties. Mix a teaspoon of honey in a glass of warm water and drink it twice daily to ease throat pain and reduce inflammation.

Turmeric contains curcumin, which has strong anti-inflammatory and antioxidant properties. A 2019 study in the Journal of Clinical Immunology explains curcumin’s potential in reducing inflammation caused by environmental pollutants. Add half a teaspoon of turmeric powder to a glass of warm milk and consume before bedtime for relief.

Ginger has been traditionally used to treat respiratory issues. Its bioactive compounds, such as gingerol, help reduce throat inflammation and provide relief from coughing. Boil a few slices of ginger in water, strain, and add a little honey for a soothing tea.

Inhaling steam can help clear the airways and reduce throat irritation. Add a few drops of eucalyptus oil, known for its decongestant properties, to boiling water. Cover your head with a towel and inhale the steam for 5–10 minutes. Studies have shown that eucalyptus oil can ease breathing difficulties caused by pollutants.

A tried-and-tested remedy, gargling with warm salt water can provide immediate relief from throat discomfort. The salt acts as a mild antiseptic and reduces swelling by drawing out fluids from inflamed tissues. Gargle 2–3 times a day for quick relief.

Tulsi (holy basil) and mulethi (licorice root) are widely used in Ayurveda for their medicinal properties. Tulsi helps reduce throat irritation, while mulethi soothes the mucous membranes. Boil a few tulsi leaves and a small piece of mulethi in water, strain, and sip it slowly.

Dryness can worsen throat irritation caused by pollutants. Drinking plenty of fluids, such as water, herbal teas, and clear broths, keeps your throat moist and helps flush out toxins.

8. Consume Vitamin-C-Rich Foods

Vitamin C boosts immunity and protects against respiratory infections. Include fruits like oranges, guavas, and strawberries in your diet. A 2021 study on Nutrients showed that adequate Vitamin C intake reduces inflammation and oxidative stress caused by air pollution.

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